des's training formula
- 1 round warm-up around ngee ann sec (738m)
- proper stretching
- 2 rounds around tmart areas (1.78km per round)
- proper pull-up of 5
- inclined pull-up (set of 5 , 10)
- push-up (set of 5, 10)

*highlighted in red is most important

Dnd signed off =)